2-3 rounds Barbell warm-up
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power cleans
3 Jerks
3 Front squats
+
Build to workout weight for PC + J and FS
* Practice few sets of bar-facing burpees between weights
+
@ workout weight
200m Run
3 Power clean and jerks
4 Bar-facing burpees
200m Row
3 Front squats
4 Bar-facing burpees

10 x every 90s:
3 x tng power clean + 3 x tng power hang clean + 3 x tng push jerk
Start from 50% of 1 Rm power clean and build up

3 sets for consistency (1 each):

A. 10 min for consistency:
20/15 cal ski
10 dual DB thrusters 12,5/10 kg
5 pull ups

5 min rest

B. 10 min for consistency:
2 wall walks
5 dual DB hang power cleans 15/10 kg
12 air squats
10 shuttle runs (7,5 m + 7,5 m)

5 min rest

C. 10 min for consistency:
15/12 cal bike
15 m walking lunges
15 sit ups
8 push ups

1@up to 73-75% bs-%, rest 3-4min

Burbee box jump over ( add 1 rep every other week)

progressio 4/13

2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, 1@82%, 1@86%, 1@90%, 1@93% - 95% - up to the starting weight, rest 2-3min

CrossFit Open 25.2

LÄMMITTELY
60s./liike/puoli
1. Pöytänosto - eteentaivutus
2. 90-90 lantionnostot
3. Seinällä vk kanssa avaus oik. & vas.
4. Tuulimylly lp oik. & vas.
5. Askelkyykky eteen ja taakse + lonkan kierto vk yli oik. & vas.

VOIMA
3 x 35s./jalka - bulgarialainen askelkyykky

CIRCUIT
2-3 x 40s./20s.
1. Maastaveto kk
2. Vuorikiipeilijä / vuorikiipeilijä bosulla
3. Stepperille / boksille nousu
4. Pallon heitto seinään kierrolla

Gymnastics

Warm up

2 rounds

10m wheel barrel
10m partner carry
2 x 10m cartwheel
20sec Handstand or 10 shoulder taps with partner
1min blank sparring with partner (loser does 3 burpees)

Gymnastics for quality
E90sec for 30min

4 burpee handstand obstacle
3 handstand hold & roll
4 m handstand walk/ 1 wall walk
10 shoulder taps against rubber band
Hand stand obstacle course or rest

AMRAP 8
YGIG with partner

3 burpees
4m unbroken handstand walk.
Preform 3 burpees every time feet touches the ground.

AF WEEK 20, Day 2

WEIGHTLIFTING:

Snatch 6x1

Rest as needed between lifts. Work up to 88-92% of 1RM. These should be heavy but doable, no misses.